Monday 8\/18\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Deadlift, 5×5, building<\/p>\n\n\n\n A2. Handstand Push Ups, 5×5 (progressing to hardest variation able)<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 30\/25 Calorie Row<\/p>\n\n\n\n 30 Hang Clean and Jerk (95\/65, 115\/75)<\/p>\n\n\n\n 30\/25 Calorie Row<\/p>\n\n\n\n Tuesday 8\/19\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Front Squat<\/p>\n\n\n\n 5 sets of 5, 2.5-5lb heavier than last week<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n Partners<\/p>\n\n\n\n 20 minute AMRAP<\/p>\n\n\n\n 6 Box Jump Over (24\/20)<\/p>\n\n\n\n 3 Pull Up (Rx+ 2 Bar Muscle Up)<\/p>\n\n\n\n 6 Alternating Dumbbell Squat Clean (50\/35)<\/p>\n\n\n\n Note: alternating rounds\/ “I go – you go\u201d<\/p>\n\n\n\n Wednesday 8\/20\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n A. As many rounds as possible in 12 minutes of:<\/p>\n\n\n\n 15 Lying Leg Raises<\/p>\n\n\n\n 20 Row Calories<\/p>\n\n\n\n 25 Wall Balls @ 14\/20<\/p>\n\n\n\n B. As many rounds as possible in 12 minutes of:<\/p>\n\n\n\n 10 Burpee Box Get Overs @ 30\u201d\/40\u201d<\/p>\n\n\n\n 20 Ski Calories<\/p>\n\n\n\n 25 Sandbag Reverse Lunges @ 10\/30kg<\/p>\n\n\n\n C. As many rounds as possible in 12 minutes of:<\/p>\n\n\n\n 7\/10 Bike Calories<\/p>\n\n\n\n 20 Dumbbell Muscle Snatch @ 20\/35lb<\/p>\n\n\n\n 25m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n Thursday 8\/21\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n EMOM for 30<\/p>\n\n\n\n M1-M5: 1 Pull + 1 Hang Power Clean<\/p>\n\n\n\n M6 – M10: 1 Pull + 1 Below the Knee Power Clean<\/p>\n\n\n\n M11 – M15: 1 Power Clean + 1 Front Squat<\/p>\n\n\n\n M16 – M20: 1 Squat Clean + 1 Hang Squat Clean<\/p>\n\n\n\n M21-M30: 3 Position Squat Clean<\/p>\n\n\n\n <\/p>\n\n\n\n Friday 8\/22\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Overhead Squat, 5×3, across<\/p>\n\n\n\n A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 12 minute AMRAP<\/p>\n\n\n\n 3 Hang Power Snatch (75\/55, 95\/65)<\/p>\n\n\n\n 6 Bar Facing Burpees<\/p>\n\n\n\n 9\/7 Calorie Row<\/p>\n\n\n\n Saturday 8\/23\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For time:<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 80m Burpee Broad Jump<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 1000m Ski<\/p>\n\n\n\n 80m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 50m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 100 Wall Balls @ 10\/14lb<\/p>\n","protected":false},"excerpt":{"rendered":" Week # 5 of 6 Monday 8\/18\/2025 Strength A1. Deadlift, 5×5, building A2. 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